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eLearning Series: Arthritis
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Arthritis
Relief: Exercises For All Levels
Exercise can be
very beneficial for arthritis sufferers, often relieving
stiffness in joints, strengthening muscles thereby
reducing stress on joints, keeping bone and cartilage tissue
strong and healthy, and increasing flexibility. A recommended
30-minute minimum of daily activity is the norm. Before starting
any exercise program, it is vital that one speak to their doctor
to ensure there are no unseen risks, however you will find
that most doctors recommend exercise for their arthritis patients
either on their own initiative or when asked.
The types of
exercises suggested vary; however, with all types of exercise
the warm-up is the starting point. Warming up is best started with applying
warm compresses to the joints, followed by mild stretching. Range of motion
exercises, such as dance, are a very good start, as are low-impact aerobics.
These can relieve stiffness and increase flexibility. Never discount the
effectiveness of walking as an exercise. Walking is a great
exercise to improve the arthritic
condition, and carrying weights as light as one pound and using your arms
as you walk can involve the whole body. The “trick” is to
make walking interesting
enough as an exercise to stay motivated. Try walking in different settings,
alternating walking with dance on different days, and of course including
a partner can be much more interesting than going at it alone.
Using
aquatics: exercising in a pool-is a great way to exercise as well.
Water is an excellent aid because it provides resistance
that builds muscle
in the
entire body while reducing shock to the joints at the same time. Additionally,
because the whole body tends to become involved in aquatic exercise the
added benefit of cardiovascular exercise is enjoyed. If at
all possible, find a
heated pool to work out in. Warm water is soothing to the joints and will
cause the
blood vessels to dilate, increasing circulation. With that in mind, it
is often beneficial to add using a spa to your regimen, perhaps
after your workout,
in order to provide some soothing jets of water to your muscles and even
more
help with increased circulation, which is always vital when dealing with
arthritis.
If you still want
more variety, you may want to try yoga. Yoga is a general
term for several stretching, and pose-oriented
exercises originating in
India, and is extremely beneficial toward achieving flexibility and reducing
stress
physically and mentally. There are gentle forms of yoga such as Hatha
Yoga that are excellent to start with. Hatha Yoga comprises
of gentle stretches
and simple poses that help flexibility and balance, and are easy to learn
and enjoy. Check your local activities paper or section of your local
paper to
see if there are any yoga classes near you.
Even when you
cannot make it out to walk or to an aquatics or yoga class,
there are
exercises you can do daily to improve flexibility, strength
and conditioning.
You can flex your legs while sitting in a chair facing forward, simply
by moving your leg outward while keeping your foot on the floor and
holding it there
for a few seconds, then retracting it until your foot is behind you,
then alternating to the other leg. Interlocking your fingers and slowly
flexing
your wrists
to the left and the right for a few minutes a day can help tremendously
to
increase flexibility and reduce pain in the wrist area.
For your upper
back, you can stand upright in front of a table, then lean
over and place your hands on the table and tuck your chin
back
toward your
collarbone.
Once positioned as such, lift your upper back upward and simultaneously
take a deep breath. Hold that position for 5-10 seconds and then
relax while exhaling.
While doing this, lower your spine slowly as you move both shoulder
blades forward as if toward each other. Repeat this exercise for
10-15 repetitions.
For the shoulders
and middle back, start again from an upright position standing
as straight as you
can, reach back and lock the fingers
of both hands together.
Breathe slowly and deeply and lift upward with your shoulders while
at the same time, exhaling. Be sure to keep your chest up and your
chin
in. Repeat
this for about 10-15 sets.
For the shoulders
and upper chest, choose a free corner of the room to stand
in and place your hands
on the opposite sides of
the corner.
Take
a step
back about 18 inches from the corner. You now should be facing
the corner directly
with your hands on both of the walls with your body some distance
from the wall itself. Keeping your chest up after inhaling, lean
in toward
the corner
while exhaling. Repeat this exercise for 10-15 sets.
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